Livin’ In The 90s

Dec 7th, 2020

Category: Uncategorized

Livin’ In The 90s

Ian

Indoors Primarily

Warm-Up
2 Rounds
1 Min Work: 10s Rest
-Row
-Single Leg Touchdowns
-Burpees
Jumping Lunges

Mobility
Hamstring Rolling on the Box
Hips

Strength
E2MOM12
Back Squat
3 Reps

WOD
3 Rounds
90s Each Station

  1. Burpee Box Jump
  2. Calorie Row
  3. Front Rack Lunges 95|65
  4. Rest

Level 2- 75|55
Level 1- 55|35
ADV – Double KB Front Rack Lunge – 1.5|1 pood

Row Sub = 400m Sprint – rest any remaining time in the 90s interval

Score = Total Reps

Extra Work
Every 3:00 for 15:00
15/12 Calorie Bike
10 Strict Handstand Push Ups

ADV – 6/3” Deficit 

Scaling options
-Reps so they take no more than 1:00
-Use an Abmat
-Use Bands
-Seated DB Strict Press – Heavy and for 15 Reps

**The goal here is to work on strict strength, If you need to kip try some variation of strict for every other round